Your workout of the day - CF 8585

   Monday Treino 1. Segunda Feira Mobility and Warm up Hip, Thoracic spine and shoulders then Technique Hang Snatch Strength 3 rounds  5 OH.Squat @70% of power snatch Every 1'30'' for 6' 5 Deadlift @80% Conditioning 4 Rounds For Time 15 Over Head Squat 95/65 lbs - 42/30 kg 10 S.A. Devils press @22,5/15 kg Cap 10' 

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and Shoulders then Body temperature raise Metcon 8' Amrap  12 Calories Row 8 B.Box jump over 6 Chest to bar Rest 4' For Time 78/ 62  Calories Air Bike Cap 8' Rest 4' 8' Amrap  35 Double undres 9 Double DB Ground to overhead @22.5/22.5 - 15/15 kg 12 DB Front Squat

   Friday Treino 5. Sexta Feira Mobility and Warm up Thoracic spine and shoulders then 2x 20 Single leg glute bridges 15 Plate zombie crunch then Push Jerk Strength 8' Emom 1' Barbell Split stance RDL leg left 2' Barbell Split stance RDL leg right Conditioning 3 Rounds For Time 15 S2O 135/95 lbs - 61/42 kg 15 T2B 15 KB Swing @32/24 kg Cap 11'

   Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and shoulders then Hang Squat clean then 6' Emom 12 Front rack Reverse lunges Conditioning 15 Hang Squat clean @200/145 lbs - 90/65 kg 45 Wall ball  15 Hang squat clean 45 Wall ball Cap 12'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and Shoulders then Body temperature raise Conditioning 8' Emom 12/8 Cal. Bike rest 5' 8' Amrap 8 Double DB front rack Step up over @22.5/22.5 - 15/15 kg (Kettlebell can also be used) 8 Strict Pull up rest 5' 8 Rounds for time 24 Double unders / 30 S.U 6 Burpess  Cap 8'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Thoracic Spine and Shoulders then Technique Hang Power Snatch Strength Every 1'30'' for 7'30'' 5 Sumô Deadlift @75% of Deadlift Conditioning 3' Amrap 7 Hang P.Snatch @75/55 lbs - 35/25 kg 9 Box Jump over Rest 1' and repeat for total of 3 rounds

  Monday Treino 1. Segunda Feira Mobility and Warm up Hip and Shoulders then Technique Clean and Jerk Strength Every 1' 30'' for 7' 30'' 4 Front Squat @80% of clean Conditioning 12' Emom 1' 15 Push ups 2' 14/11 Cal. row 3' 10 Thusters @95/65 lbs - 42/30 kg

Friday Treino 5. Sexta Feira Mobility and warm up Hip and Shoulders then 2x 10 Cossack Squat 10 Plank to elbows then Accessory Work 6' Emom 1' 9 Front Rack Lunges leg left 2' 9 Front Rack Lunges leg right Every 2' for 6' 9 Glute bridges single arm floor press (Dumbbell or Kettlebell) 5 - 10 Strict Handstand push up Conditioning 10' Amrap 15 Wall Ball @20/14 lbs 10 S.A Devils Press @22,5/15 kg

  Thursday Treino 4.Quinta Feira Mobility and Warm up Hip and thoracic spine then 2x 20 Single leg glute bridges then Accessory Work Every 2' for 6' 7 Barbell Split stance RDL 12 Heavy Rss kb swing Every 2' for 6' 7 Single arm KB/DB row 5 - 10 Strict pull up Conditioning 3 Rounds For Time 100 Double unders / 150 S.U 20 Deadlifts @220/155 lbs - 100/70 kg Cap 9'

Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic Spine then 20'' Handstand hold 30 Arch Rocks 15 Prone YWT then 20'' Hollow hold 30 hollow rocks 15 V-ups Metcon 10' Emom 1' 15 Toes to bar 2' 15 Handstand push up Rest 3' 3 Rounds For Time 20/14 Cal. Bike 10 Double DB G2O @15/15 - 10/10 kg Cap 10' Rest 3' For Time 2.200 / 2.000 m Row Cap 10'

  Tuesday Treino 2. Terça Feira Mobility and Warm up Ankle, Hip and Shoulders then   Barbell clean Strength Power Clean In 3 minutes 7 @65% of power clean 5 @70% 3 @75% 1 @80% rest 3' Front Squat In 3 minutes 6 70% of clean 4 75% 2 80% 1 85% Conditioning 3' Amrap 3 Hang Cleans @135/95 lbs - 61/42 kg 5 B.O.B 9 Air Squat Rest 1' and repeat for total of 4 rounds

  Monday Treino 1. Segunda  Feira Mobility and Warm up Thoracic Spine then Barbell Snatch Strength Power Snatch In 3 minutes 7 @70% of power 5 @75% 3 @80% 1 @85% Rest 3' Deadlifts In 3 minutes 6 @75% 4 @80% 2 @85% 1 @90% Conditioning For Time 30 Shoulder to overhead @115/80 lbs - 52/36 kg 21 Box Jump 30 DB Snatch @22.5 / 15 kg 21 Box Jump 30 Kettlebell Swing @32/24 kg Cap 11'

  Saturday Treino 6. Sábado Mobility and Warm up Hip and Shoulders then Double unders Squat  Dumbbell S.A. Half Burpee V-ups Complete in 3'  4 rounds 27 Double unders / 35 S.U 9 Toes to Bar rest 1' and repeat Rest 4' Complete in 3' 3 rounds 9 Front Squat @95/65 lbs 12/10 Cal. Row rest 1' and repeat Rest 4' Complete in 3' 2 Rounds 15 / 9 Cal. Air Bike 7 Devils Press @22.5 kg rest 1' and repeat

  Friday Treino 5. Sexta Feira Mobility and Warm up Hip, Thoracic Spine and Shoulders then 2x 8 Worm walk 20 Glute Bridges then Barbell clean Accessory Work Every 2' for 8' 6 Barbell Split Stance RDL  9 DB/KB Single arm Press Conditioning 11' Amrap 9 Handstand push up 6 Deadlifts @175/120 lbs - 80/55 kg 3 Cleans

  Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Shoulders then 3 rounds 30'' Med ball Rss twist rest 15'' 12 Side plank rotation (side left) 30'' Med ball Rss twist rest 15'' 12 Side plank rotation (side right) Accessory Work Every 2' for 8' 6 F.R. Split Squat 9 DB/kB Single arm Row Conditioning 3 Rounds For Time 20 Kettlebell Swing @32/24 kg 20 Step up over  @32/24 kg 10 Strict Pull up Cap 13'

  Wednesday Treino 3. Quarta Feira Mobility and Warm up Thoracic spine and shoulders then Body temperature raise Conditioning Air Bike Interval 8 Rounds 20'' ME  40'' Rest Rest 4' Rowing Intervals 8 Rounds 30'' ME 30'' Rest Rest 4' 8' Emom 7 Toes to bar 7 Push ups 8 Wall Ball @20/14 lbs Dentro do minuto

   Tuesday Treino 2. Terça  Feira Mobility and Warm up Thoracic Spine then Barbell Snatch Strength Power Snatch In 3 minutes 8 @65% of power 6 @70% 4 @75% 2 @80% Rest 3' Deadlifts In 3 minutes 7 @70% 5 @75% 3 @80% 1 @85% Conditioning Complete in 3' 2 Rounds 9 Burpees over the bar 12 S.A.Hang DB snatch @22,5 / 15 kg 35 Double unders / 50 S.U Rest 1' and repeat for total 3 rounds

  Monday Treino 1.Segunda Feira Mobility and Warm up Hip and shoulders then Barbell clean Strength Power Clean In 3 minutes 8 @60% of power clean 6 @65% 4 @70% 2 @75% rest 3' Front Squat In 3 minutes 7 65% of clean 5 70% 3 75% 1 80% Conditioning 4' Amrap 4 Squat clean @135/95 lbs - 61/42 kg 5 Chest to bar pull ups 6 Box Jump Rest 2' and repeat

  Saturday Treino 6. Sábado  Mobility and Warm up Hip and thoracic spine Posterior chain activation then  Deadlift Ground to overhead then Metcon 3 Rounds For Time 10 Burpee over the bar 1 Heavy DL @85% of 1 RM 46 Calories Row Cap 15' Rest 5' 15'Amrap 9 Calories Air bike  1 Ground to overhead @175/120 lbs - 80/55 kg 22 Kettlebell Swing @24/16 kg  

  Friday Treino 5. Sexta Feira Mobility and Warm up Ankle, Hip and shoulders then 2x 20 Plank Toe Touches 20 Mountain Climb 10 Plank to elbows Accessory Work Every 2' for 8' 6 Split squat 8 DB/KB seated press Conditioning 3 Rounds For time 24 Front Rack Lunges 115/85 lbs - 52/35 kg 18 H.S.P.U 60 Double unders / 75 S.U Cap 12'

 Thursday Treino 4. Quinta Feira Mobility and Warm up Hip and Thoracic spine then 20 Hollow rocks 15 Dynamic  Birddog  20 V - ups 20 Glute bridges Accessory work 3 Rounds  8 Kettlebell Split stance RDL 12 Hip Thrust 8 Dumbbell / Kettlebell S.A Row Conditioning 12' Emom 1' 14 Toes to bar 2' 15 Strokes rowing 3' 10 Double DB Hang snatch @22,5 / 15 kg

  Wednesday Treino 3. Quarta Feira  Mobility and Warm up Hip, Thoracic spine and shoulders then Barbell clean Strength Power Clean In 3 minutes 9 @55% 7 @60% 5 @65%  3 @70% Conditioning In 6 minutes 3' Amrap 6 Burpee over the bar 1 Clean @200/145 lbs - 90/65 kg then 38 Wall Ball in the remaining time @20/14 lbs rest 1' and repeat  Rest 4' In 6 minutes 3' Amrap 6 Front Squat @135/95 lbs - 60/42 kg 1 Thruster then 38 Box Jump in the remaining time rest 1' and repeat 

  Tuesday Treino 2. Terça feira Mobility and Warm up Hip and Shoulders then PVC O.H;S Hollow rocks Kipping Swing then Conditioning 3 Rounds For Time 21 Cal. Row 16 KB F.R. Step up over @16/16 - 12/12 kg Cap 8' Rest 3' Amrap 8' 15/9 Cal. Bike 10 Chest to bar pull ups Rest 3' 8' Emom 1' 16 Kettlebell Swing @32/24 kg 2' 12 O.H Squat @95/65 lbs

  Monday Treino 1. Segunda Feira Mobility and Warm up Thoracic Spine and Shoulders then Barbell snatch Strength Power Snatch In 3 minutes 9 @55% 7 @60% 5 @65% Rest 3' In 3 minutes 8 @60% 6 @65% 4 @70% Conditionig For Time 30 Deadlift @220/155 lbs - 100/70 kg 100 D.U/120 S.U 30 Deadlift 100 D.U 20 Devils press @22,5 kg  100 D.U 20 Devils press Cap 14'

  Saturday Mobility and Warm up Hip, thoracic spine and shoulders then 2x 20 Hollow rocks 10 kipping swing 2x 20 Plank toe touches 10 Barbell SDHP 2x 20 Cossack Squat 10 Barbell Thruster Metcon As many reps as possible in 7 minutes 1 - 2 - 3 - 4 - 5... Chest to bar pull ups Kettlebell Thrusters @20/20 - 12/12 kg Rest 3' As many reps as possible in 7 minutes 1 - 2 - 3 - 4 - 5... Sumô Deadlift High Pull @95/65 lbs - 42/30 kg Box Jump Rest 3' As many reps as possible in 7 minutes 5 - 7 - 9 - 11 - 13... Calories Air Bike 2 - 4 - 6 - 8 - 10... Hang Dumbbell Snatch @22,5/15 kg Rest 3'